Press 3×5 (add 2.5 lbs to last workout)
Floor Press 5 RM
Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on… *This workout is performed at body weight or 225/150 lbs, which ever is more.
2015 01 04
2015 01 03
Congrats Mike and Carm!!!
The gym will be closed for Mike and Carm's wedding today, however they have invited those who want/are able to come in and do a workout with them at 9:00am. They have chosen to do the workout Jack.
Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 1.5/1 pood 10 Box jumps, 24/20 inch box
2015 01 01
Thursday the gym will be closed, however we will have open gym. The hours will be 10:00am to 12:00pm. During this time, you can hit up todays workout or do your own thing. After open gym hours we will be getting the gym ready for Mike and Carm's wedding along with some other general cleaning. If you are able to stick around and help out that would be awesome. If not we understand.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Overhead Squat 2, 2, 2, 2, 2, 2 Push Press 3 RM
Complete as many rounds as possible in 12 minutes: Shin Hops – 5 reps Supine Ring PU – 10 reps
2014 12 31
Wednesday 12-31-14 (New Year’s Eve!)
2014 12 30
Complete 7 rounds:
Deadlift – 3 reps Power Cleans (touch and go) – 3 reps Rest as needed between rounds
*Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *If you let go of the bar during the round, count a miss for that round.
Strict Pull Ups 3 x max reps
Weighted Pull Up 5, 5, 5, 5, 5
2014 12 29
2014 12 28
Press 3×5 (add 2.5 lbs to last workout)
Bench Press 3 RM, 1 x max reps @ 80% of 3 RM
Complete 5 rounds for time: 135/95 lbs Barbell Walking Lunges – 25 yards 25/15 lbs Weighed Chin Ups – 10 reps Full Glute Ham Raises – 10 reps
2014 12 28
2014 12 28
Saturday – 12-27-14 – Extended holiday break!!
2014 12 27
